I once read about Ray Mentzer training legs once a month! Body Building Links. Some people accuse him of writing the same book over and over, with just a different twist to the training method, or geared towards a different audience. Instead, the book was assigned to Carol Angstadt, of Rodales womens publishing group, who had never before been involved with a bodybuilding book. by Greg Merritt. When I was around Mike, we got along fine. This would not be a problem with quasi-isometric protocols like Static Holds and Max Contraction which follow isometric failure with a full or partial negative. Thus, he simplified his routine to upper body only. Wilbur was, and still is, a wheat farmer. After another 30 minutes had passed, all the seats in the lobby were overflowing with people, and we had little to do but keep kneeling and nodding. When Arnold Schwarzenegger and Franco Columbu visited the Nautilus headquarters in mid-November 1970, Viator weighed 215 pounds and impressed both of the professional champions. None of that helped Mikes health, and unfortunately, he died of a heart attack in 2001 at the age of 49. But as I look back on my 45 years of bodybuilding experience, combined with the thousands and thousands of individuals Ive trained (and observed training), I can say with confidence that more people would profit from an understanding and application of proper form, than from proper intensity. Or a training partner with a watch can talk your through each phase. Mike Mentzer was focused on High Intensity, Low Volume training, capitalizing on a six to nine rep range. The men in the magazines that I admired were the classic physiques, such as Steve Reeves and John Grimek, as well as Ron Lacy, who won the Mr. America in 1957 and had terrific calves. With Mike and Ray Mentzer's tragic deaths, our visitors would like to know about last days of the legendary brothers. For the first time in years, Im actually very psyched about my training again. With The New HIT, youll have the next-best thing to thing to being personally trained by Arthur Jones. We read the sarcastic and bitter attacks of strength coaches and naturally gifted weightmen who try to tell us that everyone knows that one-set-to-failure is an exercise philosophy that never really worked. Drew Baye: Shoot straight with us. A similar result occurred when Arthur Jones put Ray on an eight-exercise, one-set-to-failure (drop sets being considered one set) exercise program in 1983. This can be carried to a logical extreme. In the end for me, I consider him a genius in his principles (as well as Yates, Jones, Viator, Ray Mentzer). He was that strong. Ill report on the discovery this fall, so I encourage interested readers to give me a holler at www.DrDarden.com. To this day, Im a firm believer in strength training the neck, for both athletes and nonathletes. I followed Mentzer's prescribed routine in his Heavy Duty 2 Mind and Body book. Another option if someone wants to train more frequently is to follow a split routine. Rest 1 minute Arthur Jones was a genius, but he had a tendency to be abrasive with some people, and if it were not for people like Ell Darden and Jim Flanagan who were much better with people the Nautilus company and Arthurs training principles probably would not have been as successful as they are. Thanks to Lou Schuler, who did a superb job with editing my words, and Carol Angstadt, who made the format and illustrations pop with excitement, The New High-Intensity Training is going to be, in my opinion, my best book yet. Who is he? Between 1979 and 1980, Mr. Olympias, high intensity training, got on the peak and Mike Mentzer (Born on 15th November 1951 - Died on 10th June 2001) even seemed to be on the verge of giving transformation to the realms of bodybuilding. Ray frequently rested completely for 34 days after his rigorous training sessions. I admire big, muscular arms, broad shoulders, thick chests, and great legs but I dont admire them when theyre connected to bloated, 42-inch waistlines. Mike Mentzer (1951-2001) was a brilliant professional American bodybuilder, businessman and fitness writer. Mentzer joined the US Air Force after graduating from High School. Ellington Darden: People ask him that all the time, and Ill shoot straight with you. To me there was nothing new about this book and can you really gain that amount of muscle within that time span? I disagree with Darden that theres a strike against isometrics vs negatives here. In late 1967, Alexander invited Hutchins and me to his wedding and at the reception afterward, Ken began talking to me about strength training and bodybuilding. Ellington Darden: I was a fan of Mikes books, especially the ones that chronicled his training for the 1978 Mr. Universe and the 1980 Mr. Olympia. Drew Baye: In your book, you discuss the importance of negative work in building muscle. Then his brother died two DAYS later at age 47. Calf Raise Breakdown (two drops) The very first things a musclehead will notice is that upper arms are exercised only once during the three workouts. Who is that muscular guy? I thought to myself. I do this by sharing stories, techniques, and routines the basics of which I experienced from being around Arthur Jones for more than 30 years. I am in no way against slow reps a person is better off moving too slowly than too quickly during exercise I just havent seen any convincing evidence that moving any more slowly during exercise than necessary to maintain strict form provides any additional benefit in terms of strength or hypertrophy. A situation of increase and decline Less than 48 hours after Mikes passing, he passed away, leaving the bodybuilding community in complete darkness. . Finally, it was the middle of April, a month before the Jr. Mr. America, and Jones realized that if he doesnt return to training Casey, Casey might get beat at the national event. In the past, with my bodybuilding books from other publishers, I had always worked with a man on the design and layout. At that time, Cooper was the #1 running guru, as a result of a couple of best-selling books on aerobics. With the do-it-yourself approach, your results will probably never be maximum. Bench Press It's easy to drift away from high intensity principles. There were Clancy Ross (45) and George Eiferman (48), with their massive chests, as well as John Farbotnik (50). Theyd lift the weight under control and then pump up the hydraulic for a much heavier negative. Login. With one leg.. He also has several bars and 400 pounds of free weights. For 90 percent of his exercising, he never used an Olympic barbell. There is this rumour going on that Ray had squatted as much as 900 pounds, with Darden confirming Ray could almost certainly handle 700 odd pounds in powerlifter form. How were they to work with? He always trained alone, after finishing his day job. One reason the squat is considered such a great overall exercise is the sheer volume of muscle the movement exercises. According to him, 1-2-3 diets (fat-carb-protien)aminos, vitamins, and a strict training routine is much much better than juice. The other key component of HIT is the low workout volume. Incline Flye The Ray Mentzer story is one of success, but also tragedy. Drew Baye: If you place those potential HIT users on the far left side a normal, bell-shaped curve, what would you label those on the far right side high-volume trainees? Here's what he would have for lunch: Mike and Ray Mentzer Dead Monday morning, June 11, 2001, an e-mail was sent to us saying that Mike Mentzer has passed away June 9th. I was 8 years older than Ken and I didnt really didnt have much contact with him until my fourth year of college. Arthur Jones had some of that ability, too. Ive never taken Drews writings, comments as disdain for slow rep training. 1-2 Sets for as Long as Possible. With each contest, his proportions swelled, and fans stated at every "heavy duty" photograph they could find in the magazines. He started to sculpt his body after falling in love with the iron right away. This was largely because of his new training regimen, Heavy Duty Training, which was developed by Mike Mentzer, his older brother by 21 months. Remember to use strict form when doing all of your exercises. The stronger he is, the more a set of exercise can make an inroad into his existing abilities. Among these regimens was the well-known Heavy Duty Training.. Sadly, Ray passed away just two days after skipping his kidney dialysis appointment. Created by, Ray Mentzer Diet Plan, Workout Routine, Exercise, Body Measurements, - Rate us if you are a Food Lover (Sugarzam.com). Drew Baye: Ive read that Ray Mentzer was somewhat of a comedian. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty. Ive experimented with all styles of leg presses and this one is the hardest of all. Pullover Plus, I had a fairly good setup in my parents garage, and when I visited my parents during the holidays and summer, Hutchins would often join me for workouts. Regarding what he learned from Ayn Rand, Mentzer said in an interview:. Mentzer wrote several books about weight training. Height: 5'9" Drew Baye: How about a little word, or phrase association test that relates to the bodybuilders youve trained or seen? Again, he was judged an easy winner. But I dont think Arnolds triceps, nor forearms, were in the same category as Viators, Olivas, and Coes. They say you can theoretically develop a great physique - even in you're not a genetic freak - in just five years if you apply their method of high intensity training. What do you think of his not to fail sets? But now, judging from the photo spreads in the magazines, its ridiculous. Work out no more than three days per week. Doesn't he realize I plan to win Mr. America next year looking like Larry Scott? Exercises that required a great deal of intensity in a short amount of time were the focus of heavy-duty training. I have repeatedly come across trainers asserting that static contraction is a good second-best for those with limited mobility or other disabilities; I have not seen the research to prove that it should be regarded as second-best at all, nor have I seen anyone cite such research it seems to be just a belief thats out there. That stated, Casey Viator gained 39.87 thats right, just 0.13 shy of 40 pounds of muscle in two weeks. Multiple sets, warm ups working up to heavy all out sets but there were no negatives or forced reps. The primary reason I wrote The New High-Intensity Training was to help bodybuilders learn how to train, and more importantly, how to train themselves. Mike Mentzer died in 2001 at 49. The sad story does not end here. and a mutual friend told me that Cooper still didnt care for strength training. - 8 day rest - Day 3. He quickly competed in and won the Junior Mr. America and IFBB Mr. America competitions. But Ken often strength trained with the team and was significantly stronger than the top players. None of the suggestions (including exercise, diet, products or services) mentioned should be performed or otherwise used without clearance from your physician or health care provider. First, you need to have access to an efficient leg-press machine, one that you can adjust by moving the seat forward to prevent you from locking the knees. His left arm was 19 inches. Drew Baye: While its important not to workout too long or too often, do you think that many high intensity training enthusiasts have gotten carried away with reducing the volume and frequency of their training? Drew Baye: Do you have an interesting story about Ken Hutchins that you could share? It's rumored he could bench press 370lbs (170kg) at the time. DW: I was wondering when you talk about training 20 sets for the biceps 3 times a week, what you think about the lower-volume, high-intensity training that Mike and Ray Mentzer use. Ray kept up his arduous training in 1983 while utilizing different programs. This article is from 2003 to read a more updated article on how Mike Mentzer had a "Heavy Duty" mindest and workout regime Click Here. Coes arms, because of their unusual shape, always looked bigger than they measured. I think that the duration and intensity of effort are the main factors, not the range of motion. And strength training was a lot safer than the most popular aerobic activities, such as jogging and aerobic dancing, which were the latest crazes. Drew Baye: Thanks, thats a fascinating story. This would enable him to repair the muscular tissue that had been damaged by using really heavy weights and working through set failure. The results in his book, The New HIT, used slow rep training with great results any reason why you passed on asking these questions? Ray will be remembered for his incredible strength and never-say-die outlook on training and life. Mike and Ray are genetic oddities, and I never imagined theyd turn out the way they did. As a result, Hudlow made steady progress for the entire 6 months that I trained him. Mentzer would spend hours in the gym every day when he began training. A couple of years earlier, at one of the industrys annual fitness conventions, Hutchins had been involved in a panel discussion that included Cooper. Net Worth, Partner, Biography. "For a while Mike and I strayed from our high intensity, heavy poundage workouts into a program using lighter weights and higher reps. His breakfast includes: Half cup of orange juice; 1 cup of oatmeal; 1 cup low fat milk; 1 slice toast; 1 tablespoon butter; Lunch. Net Worth, Partner, Biography, The Untold Story of Ice-Ts 44-Year-Old Daughter Letesha Marrow. I never attended because I worked at a club. Also, Ive worked out with Ken Leistner, Pete Grymkowski, Robby Robinson, Jim Haislop, Richard Baldwin, Chris Dickerson, and Lee Haney. His Heavy Duty formed the cornerstone of six-time Mr. Olympia Dorian Yates' regimen, and it continues to influence bodybuilders today. Flat dumbbell fly (5 sets, 8 reps) 5. Likewise, the indirect effect ought to be greater as well. Ray completely overlooked the fact that he had to show up for his renal dialysis treatment amid the chaos that day. Ray had become a full-time competitor by the age of 23. Maintaining a healthy weight as a bodybuilder becomes increasingly essential, especially after age 40. The Mentzer family, unfortunately, has a history of heart disease. While a very high level of strength is possible without equipment, I do not believe ones optimal level of strength can be attained without some kind of external resistance, or as quickly. Disclaimer: This website is an educational service that provides general health information. Over the course of several videos, the brothers put Markus through three high intensity workouts: 1. One of the most intense training regimes out there for bodybuilding is known as the "Heavy Duty" method. Ray Mentzer's experience is it. He admitted to spending three hours a day in the gym as a young man while serving in the United States Air Force. Ellington Darden: When I became interested in bodybuilding in 1959, I naturally started reading the muscle magazines. Sadly the whole Menter family seemed to have health problems and all died at a fairly young age, the most shocking was that Mike Mentzer died of heart failure at 49 years old and Ray from kidney failure just a few days later at only 47 years old. Once you had experienced Joness brutally hard workouts, it was difficult to duplicate them on your own. Ellington Darden: I certainly think timed static contractions have value. After visiting the doctor for a checkup in 1999, Ray got some bad news. You can make it work for you. His reps and negatives were similarly sluggish. Hi Drew, I was just reading that interview, Ive bought his book,hoping there would be something new, but have found that he was just vomiting what arthur jones did and said. Arthur Jones frequently said that when he trained Viator, Casey got bigger and leaner, by the day. Also, Im in the process of updating my Web site, which was called Classic X. Mentzer won the Mr. Universe and Mr. Olympia titles with perfect 300 scores in 1978 and 1979, respectively. It was Dr. Kenneth Cooper. a side for 11 reps his 1st day back. Rest 2 to 3 minutes I must point out this about Viators courage and fortitude. One thing Cooper appreciated, our mutual friend noted (and this was no joke), was that we had not raved to him about Nautilus. Today, I live approximately 25 miles from Ken. (No commercial intended, but the book will truly help.). Furthermore, he was generally thought of as being anti-strength training, anti-HIT, and anti-Nautilus. When a trainee thought he was finished, Jones could always get at least two more reps from that individual. Triceps ExtensionSuper-slow How much of an effect an unexercised muscle receives from an exercised muscle depends mainly on two things - the size of the worked muscle and its proximity to the unworked muscle. Ellington Darden: The first thing that pops into my mind happened in Atlanta, Georgia, one night in February 1980. Breakfast. Drew Baye: Ken Hutchins, the architect behind the SuperSlow philosophy, and you grew up in the same town in Texas. Ray had massive 20-inch arms and 30-inch thighs. Shoulder presses, declines, inclines, pull-downs, curls, etc. If Mike would have won the Olympia, the world of professional bodybuilding might now be significantly different. But once you increase your daily calories to the 3,000-plus range, then the number of exercises should double. Serves coffee strong enough to stand an elephant on its ear. Workouts one and three are the ones that stress your largest muscle masses in the upper and lower body, with the first emphasizing the legs, while the torso is hammered in the third. Make no mistake Ken Hutchins was one strong, Texas teenager. (Cooper was speaking at a hospitals grand opening the next morning.) Chest & Back. It was portable so they used it from station to station on a Marcy Multi-unit (similar to a Universal Machine). Ellington Darden: Joness specialty was intensity. In his first bodybuilding contest, he met the winner, Casey Viator. That reinforced to me that the weight gain was added muscle and not just water brought about from the creatine loading. He was so big that all he could wear to work were stretchable Ban-Lon shirts and Bugle-Boy pants. . Pay particular attention to the bottom turnaround. And arm yourself with The New High Intensity Training. He had a reputation for squatting over 900 pounds and for once weighing 275 pounds of rock-solid muscle. Durning his interview with John Little, Mentzer opened up in great detail about the routine that earned him the famous physique we know today. Mike Mentzer Heavy Duty Workout Is One of the Hottest Topic in Bodybuilding. Soon after, the medical professionals started him on renal dialysis and added him to the waiting list for a kidney transplant. . 8/2/53 Died: 6/12/01 Viator had never experienced a workout like Jones put him through and Jones had never exercised anyone with Viators genetic potential. Your goal is for each repetition to take 30 seconds: 15 seconds on the positive and 15 seconds on the negative. While a person could learn most of what they need to know about training by just reading the first two Nautilus Bulletins, there is a lot of great information in Ellingtons books and some really interesting historical information and interviews in the more recent ones. As a result, Jones offered Viator a job with his new company, Nautilus, and assured Viators parents that hed finish his senior year in high school in Florida. They shared an apartment after moving in together, and during the ensuing months, they became closer. I have found it hard to generate an equal sense of intense stimulation using completely static exercises. He achieved the same in the AAU Mr. America competition one year later. Are you struggling to build muscle or maintain your weight? We both should have discussed it more. His overall routines include about 50-percent Bowflex exercises and 50- percent free-weight exercises. Didnt Jones measure and compare all of their arms? When Jones asked him to flex his arm, his forearm mass seemed to jettison his biceps into a much higher than anticipated mound of muscle. Drew Baye: Why didnt Jones train his legs during the Colorado Experiment? Sometimes, being unable to express yourself can produce an unexpected benefit. And there was Marvin Eder, who never achieved Mr. America, but it was clear from the film that he should have won in the early 1950s. Bench press - 1 x 8 reps So we use the body's abilities to create inroads into existing strength to our advantage. How do you get a physique like Chris Evans? Rodales marketing team assures me that the book will be: Excerpted in Mens Health MUSCLE magazine (September issue). Casey Viators training history at Nautilus provides an interesting example. Interestingly, I replicated the 14-day experiment with another Gainesville Health & Fitness subject, Michael Spillane. So were all the negative reps, extended sets, stutter reps, rest pause and hydraulic assisted reps any more productive than the traditional set training? For your next workout, I want you to increase the resistance by 25 percent (which is 75 percent of your normal resistance for 10 repetitions). John Little. He developed Bergers illness. He had a lot of questions for me and I had to dig pretty deep for some of the answers. Homemade Salsa, Fresh Toppings, Make Mango Ginger Rice Bowl, Tasty And Delightful, How To Make Caramelized Onions, Sweet, Delicious, How to make Reuben Egg Rolls at home? Thats why I had Hudlows resting metabolic rate checked before and after the 14 days. Ellington Darden: Now were talking about a probable world record for muscular growth, but as I point out in chapter 3 of my book, Viator had been in a disabling accident and his muscles had atrophied. Answer: Mike trained very, very intensely as did Ray. Jones had driven from his home in Lake Helen, Florida, to Los Angeles and on the way back he stopped by Red Lerilles gym in Lafayette, Louisiana, and reassembled some of his initial Nautilus machines that he had displayed in California a week earlier. Perform the exercises in this routine back-to-back, except where a rest is indicated. But he had recently signed off on the purchase of two lines of Nautilus machines for his Aerobics Center in Dallas, primarily because of two hospitable Nautilus guys hed talked with one stormy night in the Atlanta Airport. So, during the experiment, he was rebuilding previously existing levels of muscular size. Concerning frequency, I believe the results from the vast majority of the once-a-week training could be improved with the addition of one not-to-failure (NTF) session each week. For more than ten years, Mentzer's Heavy Duty program involved 7-9 sets per workout on a three day-per-week schedule.With the advent of "modern bodybuilding" (where bodybuilders became more massive than ever before) by the early 1990s, he ultimately modified that routine until there were fewer working sets, and more days of rest. Why? Of course, in the long run, youre going to need large amounts of both. One deals with a follow-up to my 1995 book, Living Longer Stronger, which was written for men between the ages of 40 and 60. Dip Twenty reps, Arthur repeated, after asking us about his progress, hell, he can do 50 with each leg. Over the next three minutes, Viator not only did 50 reps, but 2 more for good measure. When Ray had the Muscle Mill in Redondo Beach, there was a guy named Ross who worked for Universal Studio as a stage manan experienced machinist. Is there anything Im missing here? Increase The Bar, (Workout) Ray won the title of IFBB Mr. USA in 1978. Here is a sample Ray Mentzer style high intensity training workout routine: Monday Ellington Darden: Yes thats precisely what we were thinking. . In the summer of 1979, if you had viewed an upstart, 27-year-old philosopher and former pre-med student with the alliterative name Mike Mentzer as he prepared to make his Olympia debut by trading sets with his youngest brother Ray (who won that year's Mr. America), it would've looked like some sort of madness. Hutchins was going to ease over and take a seat beside Cooper. But when someone or something emerged, Mike would jump overboard or make himself invisible. "The routine I followed was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts - The first workout would be legs, chest and triceps; the . There were several times when he appeared to be interested, but it quickly faded. Stay focused and keep the tension and the movement smooth and slow. Ellington Darden: Mike moved to Lake Helen, Florida, in 1983 and worked for Nautilus approximately 6 months. Annabel DaSilva Workout Routine, Diet Plan, Exercise, Body Measurements, Who is Josh Dallas? Someone somewhere should be doing a large-scale research project to help us understand more about their place in short- and long-term exercise. While many people know the basics of Heavy Duty training, the advanced techniques are known by only a few. And when an almost unbelievably muscular Mentzer materialized in 1979, once again it was due to another application of increased intensity. Two days later, Ray died from complications from his long battle with Berger's disease. He stood only 58u2032 yet packed 215 pounds of rock-solid muscle on his frame. (Creamy, Classic Taste), How to make Brown Sugar Grilled Peaches? I can also tell you that Ray Mentzer, at a body weight of 260 pounds, was the strongest man I ever trained, with a work ethic and pain tolerance to match. He built a super, heavy duty hydraulic with a control that a training partner could operate. Mike was exercising six days a week in the gym, typically for up to three hours at a time, when he started his four years of service in the US air . We can thank Arthur Jones for that. Tricep Extensions- 1 x 10 reps, Wednesday He started his fitness journey at the age of 12 and became a phenomenal bodybuilder. Bodybuilding was a lot healthier then. Mike suffered a heart attack while he was sleeping. My methodology is simply to keep pushing at 100% force (or near as I can) until the force drops off significantly, rest a couple of seconds, and repeat until strength-levels drop way down and pain-levels become unbearable. After some small talk, he was going to ask him bluntly to define exercise. In 1970, when Hutchins graduated, the high school was five times larger and Ken was the strongest male in school. GONE. So, be prepared to train alone. Naturally, isolation is an important component for stimulating muscle growth, and exercises that work large muscle areas don't have to be compound movements. Mentzer is a man of enormous natural talentpotential no less notable than other bodybuilders who know little of high intensity. Gday Drew Four years passed . It will be reintroduced under the name of DrDarden.com, and it will include a lot of new and old stuff related to HIT. So, Jones refocused on his personal training, cracked the whip as only he could, and Casey responded. Jones trained Casey 41 times, which was equal to approximately 4 months at the rate of 2.5 workouts a week. In Pennsylvania, the United States, Ray Menzer was born in August 1953. With Flanagan and me pushing him, hed have stopped at 20. Many years ago, the entire bodybuilding world watched Mike Mentzer grow very large. Viator more than doubled Hudlows rate of growth. Machine Pullover or Dumbbell and Cable Pullovers Together. We bid him good night and invited him to visit us the next day at the Nautilus headquarters, if time allowed. Who framed Roger Rabbit? A major reason, I believe, is either ignorance, or a neglecting, of the principle of "indirect effect". Learning logic and acquiring the ability to think critically is not easy, though not impossibly difficult. As the name would suggest, this routine isn't for the light of heart. They have a New York City office, but the majority of their publishing house in located in Emmaus, Pennsylvania, which is a quaint community in the foothills of the Blue Ridge Mountains.
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